TABATA: 20 Seconds On, 10 Seconds Off
Alternating Lunges
Speed Skaters
Over The Bell
Mountain Climbers

How This Works:

Set a timer and perform max number of Alternating Lunges for 20 seconds, rest 10 seconds, max number of Speed Skaters for 20 Seconds, rest 10 seconds, 20 seconds of Over The Bell, 10 seconds rest, 20 seconds of Mountain Climbers, with 10 seconds rest. You will go through that sequence twice, take a one minute break, do it again, one minute break, then do it one more time. So you will hit each movement 6 times.

Movements:

Alternating Lunges:

These can be forward stepping, reverse stepping, or walking lunges. Lunges are a variation of a squat. And the same concepts apply – Don’t let your front knee cave into the center, keep your core tight, and chest up. Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs. Each time a knee slightly touches the ground behind you, that is one rep.

Speed Skaters:

Start standing with your feet hip to shoulder width apart. Jump to the right side landing on your right foot with your left coming behind and tapping the ground while you reach down with your left hand to touch your right foot that is planted. Quickly stand back up and hop to the left side, landing on your left foot while your right foot comes behind and taps the ground and your right hand taps your left foot. Keep alternating back and forth.

Over The Bell:

You will start in a V-Sit hold position, straighten your legs, and create a rainbow over an object, if you choose to use an object. The higher your heels, the more intense the movement will be. Remember to keep your core tight, think about bringing your belly button in towards your spine and brace yourself. Try to use your abs to move your legs from side to side and slightly tapping your heels at each side. Each tap of the heels is 1 rep.

Mountain Climbers:

In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Each time a knee comes to the chest is 1 rep.